[Jan]

Dear Martin,

When bulking, your body should be loaded with carbohydrates 24/7. This means that increasing your post-workout or pre-workout meal alone won’t make a significant difference—it’s more about your total daily carb intake.

Let’s assume you’re consuming 400g of carbs per day but can no longer progress in your training. In this case, you should increase your intake, for example, by 40g. Can you progress now? If not, you may need to add even more carbs.

It doesn’t particularly matter which meal you add the extra carbs to; I’d recommend spreading them evenly throughout the day. Consuming too many carbs pre-workout may result in longer digestion times, which could impact performance.

Tracking Progress

To monitor the effects of your adjustments, track your weight and observe any physical changes. I suggest weighing yourself once a week on the same day—e.g., every Saturday morning—immediately after waking up, following your first trip to the toilet, and on an empty stomach. Additionally, taking weekly progress photos will help you assess your physique over time.

Practical Scenario:

1. You are struggling to progress in your training.
2. You increase your carb intake by a set amount (e.g., 40g), evenly distributed across meals.
3. You continue training to see if the adjustment improves performance.
4. On your next weigh-in, assess your weight changes:
   • If your weight has increased too much, reduce carbs by 20g.
   • If your weight gain is steady, maintain your diet and ensure continued progress.
   • Ideal weight gain:
     • Natural athletes: 200-400g per week.
     • Enhanced athletes: up to 500g per week.
5. Evaluate your physique:
   • If you’ve gained excessive fat, slightly increase cardio or daily steps.
   • If your conditioning remains acceptable, continue with your current approach.

Please keep in mind that these scenarios are for illustrative purposes only. If you have any further questions, feel free to ask.

Best regards,
Jan Seibel
Bodybuilding Progress & Posing Coach
📷 IG: @jan.seibel03

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[Jan]

Dear Kovacs,

have a look at your body.
do you think you got bigger or fatter?

be honest to your self.

Weight is a great indicator we can use to measure our growth, but we always have to put weight in relation your body development. you definitely can build 800g of muscle in 3 months adding 700g of fat.

but have a look at 800g of chicken. do you really think if you take 800g of chicken and split it across all over your body you’d see a significant difference?

even if you build a kilo of muscle and only 500g of bodyfat it is really hard spot any difference.

See where im trying to get?
if this pace is better for you to stay in shape and getting stronger while maintaining a standardized training and perfoming better n better, go for it.

but to build muscle mass efficiently at one point you have to be fatter – its just your choice on how efficient you want to be.

if any other questions needed feel free to ask.

Cheers
Jan Seibel

Bodybuilding & Posing Coach

IG: Jan.seibel03

[Jan]

Dear Max,

as so often in bodybuilding you can’t really specify on when your newbie gains stop. it really depends on how well your exercise, how well your body builds muscle, nutrition etc.

the more muscle you build, the harder it gets to build new muscle.

to give you an answer it might be around 18-24 months when you stop building muscle whatever you do and you have to better your nutrition, your recovery and your training.

but as clare already said you are doing great. to give you a direction to head to: try to cut down to est. 10-12% bodyfat, take as much muscle as you can and then start to be in a calorie surplus, without getting too fat.

your gains will be incredible.

if any other questions needed feel free to ask.

Cheers
Jan Seibel

Bodybuilding & Posing Coach

IG: Jan.seibel03

[Jan]

Dear Ziyad,

mix up fruits and veggies so you have in total around 500-600g (prior to your digestion)

e.g.: 300g veggies, 300g fruits

if any questions needed feel free to ask

Cheers

Jan

Posing & Bodybuilding Coaching

IG: jan.seibel03

[Jan]

Dear Daniel,

transitioning from a cut to bulk is mostly refered as a reverse diet.

during reserve dieting you can build muscle very efficient because your body is really hungry for nutrition.

Try to move up with carbs as much as you need to really have great perfomance while working out.

Like Clare said, it’s really up to you how your body reacts to carbs. You should not become too fat too quick.

Try with a lower amount e.g. 150kcal worth of carbs – then have a look at your perfomance while working out: are you able to maintain progress? how’s pump? Do you feel well?

After a cutting phase you mostly feel exhausted. While reversing you should feel greater and working out should so, too.

if any questions needed feel free to ask

Cheers

Jan

Posing & Bodybuilding Coaching

IG: jan.seibel03

[Jan]

Dear DM,

most frequent & efficient rule is to cycle between 10-20% bodyfat.

if any questions needed feel free to ask

Cheers

Jan

Posing & Bodybuilding Coaching

IG: jan.seibel03

[Jan]

Dear Max,

post workout I recommend a carb meal that digests really fast including a fast digestive protein source:
e.g.: low fat (under 5g fat/100g) cereals with whey protein

this is enough to breakdown catabolic processes which occure while working out.

after 1 hour your post workout should be digested so you can go on with a higher carb meal including all nutrition like fruits, veggies etc. and protein source of choice like chicken and even fats, which need a bit longer to digest.

the size of this post workout meal should depend on how stressy it is for you to intake your kcal.

if you are hungrier all the time I would recommend a smaller portion and focus on a bigger meal afterwards. if you struggle to eat lots of kcal you can go with a bigger post workout

Cheers

Jan

Posing & Bodybuilding Coaching

IG: jan.seibel03

[Jan]

Dear Luka,

you can try to integrate protein shakes if that is easier:

meal1: 06:30 whey shake (+addiotnally fruits)

meal2: 9:00

meal3: 11/12am

it’s not that big of a problem if you don’t have a larger amount of carbs in the morning.
its more important to have a protein spike to stop cortisol production, which spikes while waking up

for carbs it is important to fill your glycogen storages during the day – as long as you are able to consume your needed food.

Cheers

Jan

Posing & Bodybuilding Coaching

IG: jan.seibel03

[Jan]

Dear Tony,

since I am taking all my health beneficial supplements pre bed I eat mainly protein and fats before sleep.

Sleep is a great way for your body to fast and empty your glycoken storages.

if any other questions needed feel free to ask

Cheers

Jan

Posing & Bodybuilding Coaching

IG: jan.seibel03

[Jan]

Hey DM,

so the frequency / order of your meal intake should be depend on those factors:

a) how much you eat
b) how often you can eat

these two factors are important to keep in mind while planning your meals, eventhoe you don’t really stick to a plan.

and as well:
c) how long it takes for you to get to training (e.g. wake up. 6am, work 7am-4pm, workout start: 4:30pm) because you really want to have enough carbohydrates consumed to really guarantee your perfomance while working out

Try to put fats rather not directly before and after your workout:

e.g:

Meal1:

Oats
Whey

Nutbutter
Beeries/Fruits of choice

wait 3h

Meal2:
rice/noodles/potaots
lean chicken/lean beef/ a.o. meat
veggies

wait 3h

Meal3:
rice/noodles/potaots
lean chicken/lean beef/ a.o. meat
veggies

Meal4:

Rice Pudding/Rice Meal

whey

berries/fruits

after 1,5h you go workout

Meal4: small post workout

Meal5:

greek yoghurt

nuts

berries/fruits

Therefor you got your fats before sleep and a nice meal to get your proteins in.

If any other questions needed feel free to ask.

Cheers
Jan

[Jan]

besides protein powder, which protein meals would you recommend for vegan comp bodybuilding?

[Jan]

As others already mentioned pick a. rep range that works for you – e.g. 6-10 and under perfect repitions work your way up to your limited range. then add weights.

increasing weights is a way of progression, increasing reps either

[Jan]

I agree with the above – I dont think your getting much out of it in 5 days but I would go 50mg daily if I was trying to

many thanks @all replying,

i just hopped on my first cycle (300mg Test E, 150mg every 3 days) after my first comp. in october.

i really sucked lots of water and got rid of my leanness, I’m 12 weeks into off season since competing. Already lost most of my abs and I’m very watery.

I am not a fan of orals either, but as far as I know our liver can handle the damages if we use orals just for a certain time.

[/quote]
first 8 weeks i used gear that was either low dosed or fake, my weight was climbing like 300-500g a week from 76kg stage weight to 82kg.

after that I switched gear (still test E) and my weight sky rocketed:
week8: 82.5
week9: 85.kg
week10: 88.8 kg (started using AI Blocker)
week11: 88.0kg
week12: 88.7
today: 91.0kg

[Jan]

I agree with the above – I dont think your getting much out of it in 5 days but I would go 50mg daily if I was trying to

many thanks @all replying,

i just hopped on my first cycle (300mg Test E, 150mg every 3 days) after my first comp. in october.

i really sucked lots of water and got rid of my leanness, I’m 12 weeks into off season since competing. Already lost most of my abs and I’m very watery.

I am not a fan of orals either, but as far as I know our liver can handle the damages if we use orals just for a certain time.